Losing weight can be difficult for anyone, and living with type 1 diabetes definitely doesn’t make it easier. However, there ARE people who set out to lose weight and end up so extraordinarily successful that you wonder if they have some inside information you don’t.
That information EXISTS. I’m here to give you the rundown on how to lose weight with type 1 diabetes (actually, most of the advice is relevant for people with any type of diabetes).
Without further ado…let’s GET TO IT!
Temper expectations at the start
Most people have this intense need for instant gratification. They want that 15 lbs gone by yesterday! While I’m all for efficiency, I’m going to be short and sweet and show reality with a pop quiz:
True or false: it took more than a week to gain the weight you are trying to lose.
The answer is undeniably “True”. So if it took you X number of months to gain weight, why would it take you a week or two to lose it?
It doesn’t. It takes time and some concerted effort. Don’t expect to lose all of the weight immediately, but know that with proper habit formation and consistency, you WILL see the results you are after.
The general rule for healthy weight loss is to aim for A MAX of 1-2 lbs. per week.
It’s also quite common for people living with diabetes to take as long as 2-3 weeks before seeing any weight loss at all on a new diet.
“Why?” you ask.
Changing caloric intake and workout routines may require a reduction of insulin (or other diabetes medication) as well as diet manipulation, which takes a little trial and error to adjust.
BE PATIENT.
Once the ball is rolling, a slow and controlled weight loss makes it much more likely that the weight will come off and STAY off than if you crash dieted and lost a lot of weight quickly.
To learn more about setting realistic goals, read “How to set Realistic Diabetes and Fitness Goals and Find Your Positive Motivation”.
How many calories should you eat?
Weight loss can be summed up as follows:
Calories in (eating) < Calories out (burning) = weight loss.
From a thermodynamics standpoint, if you are eating fewer calories than you are expending, you should THEORETICALLY lose weight. No system is perfect, but this is the general premise.
However, this whole “eat less than you expend” advice gets blown out of proportion quite often as you see people slashing their diets to nearly nothing or eating just grapefruits all day. This will work in the very short term, but will seriously decrease your metabolism while you mostly lose water weight that will come right back when you finish your diet.
The first step in any weight loss program is, therefore, to calculate how many calories you should eat per day for a healthy weight loss.
Luckily, there is a guide here on Diabetes Strong that explains how to do this in 5 easy steps. So before reading on, please go to “How to Find Your Daily Calorie Need” and calculate your daily calorie need. Then come back here and continue this guide.
How about protein, carbs, and fat?
I’m not going to stand here and tell you that there is only one way to lose weight with type 1 diabetes. I’ve had experience losing weight on a high-carb diet, low-carb diet, and moderate-carb diet.
They’re all predicated on the aforementioned “calories in, calories out” equation.
But, a couple of tips to consider as you plan your diet:
Protein is helpful in satiety AND retaining muscle mass
In other words, protein will help keep you fuller for longer after meals, which is key in a situation where you are eating less than you may be accustomed to normally.
Additionally, when people lose weight, the composition is typically 75% fat and 25% muscle1. However, a higher protein diet has been linked to a reduction in the amount of muscle lost during a caloric deficit.2
I could go on and on all day, but I’ll leave you with this:
Recommendation: Aim to eat 0.5-0.8 grams per pound of bodyweight per day. It will help you keep your hard-earned muscles while losing weight. So if you weight 200 pounds (91 kg), you should aim for 100-160 grams of protein per day.
Note: If you suffer from kidney disease or have any history of kidney problems, increasing your protein intake may not be recommended.3 Always consult your medical team before making major dietary changes.
Carbs and Fat are FRIENDS (and food)
So many people fear fat and carbs. It is too bad people won’t give them a chance and get to know them…
…and recognize that there is NOTHING scary about them, they deliver a great deal of benefits, and they are delicious!
Carbs are great for those quick bursts of energy you need during a workout. They also provide fiber, which is critical for digestive health and increasing satiety.
Fat will come in handy during a long, sustained workout as the primary energy source. Fat also provides omega-3s, which are useful for anti-inflammatory effects as well as visual acuity, and additionally is the building block for hormones, like testosterone and estrogen.
The keys are the sources from which you get them. Try to stick to the whole food, lesser processed varieties of fat and low-glycemic carbs, rather than the Frankenfoods that have been sitting on the shelf at the grocery store for ages.
The other key is HOW MUCH of each to eat.
At the end of the day, it truly comes down to what works best for you and your blood sugar management. Maybe fewer carbs work for you but more carbs work for me.
But, after determining calorie and protein needs, try to partition the remaining calories pretty evenly for fat and carbs.
For example, if your calorie requirement is 2000 per day and your protein needs require 800 calories, try to split the remaining 1200 calories evenly between fat and carbs (600 calories each) and work from there to determine the optimal amount for you and your goals.
Exercise is great, but nutrition is the key
Raise your hand if you’ve heard the saying “You can’t out-train a bad diet.”
Maybe you’ve heard it, maybe not. Either way, it is very true. It’s really difficult to overcome a poor nutritional intake. Really, REALLY difficult.
Don’t get me wrong. Exercise is CRUCIAL for a healthy lifestyle and for a successful weight loss initiative. It provides a ton of benefits that otherwise wouldn’t be attainable. But, in isolation, exercise alone will not result in as much weight loss as dieting will.4
However, what if we…dare I say it…utilize BOTH?
Both anecdotally and in the research, combining diet and exercise will result in the best outcomes while also setting you up for sustained success, as ideally, this weight loss should kick off a lifestyle change.
How much should you exercise, and what type of exercise?
If you are just starting out, you don’t want to go from 0 to 100 real quick, because you may burn out or get discouraged. I recommend a combination of resistance training and cardiovascular training for optimal results.
People overlook resistance training in the context of weight loss. This is what is going to help you KEEP your hard-earned muscle mass during the calorie reduction.
Guess what?
That muscle mass will keep your metabolism firing. Your metabolism firing means you’ll burn more calories ALL the time, working out or not!
Combine this with some form of cardiovascular training multiple times a week for 20 minutes – get creative here and find something you enjoy – and you’ve got a recipe for success on the exercise front.
I love insulin…and you should too
When people first are diagnosed with type 1 diabetes, they typically start taking insulin. When they start insulin, they typically gain weight. Therefore, insulin is often associated with weight gain.
Insulin is necessary for people with type 1 diabetes to live. You already know this.
What you probably don’t realize, however, is that insulin is not what is causing weight gain. What causes weight gain is a hamster wheel of blood sugar control issues:
Low blood sugar → correct with carbs (aka calories) → overcorrecting leading to a high blood sugar and a correction bolus → too much insulin → low blood sugar…
The cycle is like a roller coaster that you just can’t get off, seemingly forever. You’re eating more calories than expected for your goals, and suddenly, BAM! There are a few pounds you did not plan to gain, or your weight loss goals derailed.
Yes, insulin is a part of the equation, but not THE WHOLE equation.
I get it: low blood sugars can be tough, and some of them make you want to eat the whole fridge. But, for lows and weight loss, consider the following idea:
- Keep a “carb/calorie reserve” for lows. If your calorie goal is 2000 per day, consider eating 1900 and leaving those last 100 calories for treating lows. If you end up low, you’ve already built it into your goal as opposed to exceeding it.
- See your blood sugar trending downwards? Consider a decreased temporary basal insulin (if you use an insulin pump). The exact amount for basal decrease is determined through trial and error, but it could ultimately lead to fewer calories consumed to treat your low.
All in all, don’t worry about how much insulin you’re using – worry about keeping your blood sugars in great control and preventing lows, and the insulin amount will take care of itself.
To learn more about the best ways to treat lows, read “How to Treat a Low Blood Sugar (Without Eating Everything in Sight)”.
Summary
This journey may seem daunting, but just remember, slow and steady wins the race. Develop good, healthy habits with diet and exercise, focus on optimal blood sugar control, and stick to your calorie goal – the rest will all fall into place.
To lose weight with type 1 diabetes:
- Set realistic goals
- Calculate your daily calorie need and create a calorie deficit
- Consume enough protein and split remaining calories between carbs and fat
- Perform a combination of resistance and cardiovascular training
- Don’t be afraid of insulin. It doesn’t cause weight gain
- Strive to maintain good glycemic levels and have a plan for dealing with lows without over-eating
- Be patient! Healthy and sustainable weight loss takes time
You got this!
Ivan
I eat less and move more to lose weight.
Christel Oerum
That will usually do the trick
jacqueline Rossillo
I just found your site. I have been dealing with diabetes for about 14 yrs now. I have type 2 and use an insulin pump, which I love. I am looking forward to hopefully lose weight. It will be nice to share with others that know what we all deal with. Thanks! jacqueline
Stephen Issaka
Great advice, I have always been told insulin will make me gain weight. Excellent, I will check this out again
Rosamond White
I am new at this and really don’t know much about Facebook, I signed up for the fitness challenge starting September 13. is there another place I can go and get the information other than Facebook.
Christel Oerum
Hi Rosamond, welcome to the challenge. You don’t have to use Facebook to do the challenge. You will get daily emails with everything you need. The Facebook group is only if you want to connect and discuss with other challenge participants. It’s an amazing group but definitely not required.
Dr. Andrew D. Timothy
Christel you should be commended for the public awareness and inspiration that you are bringing to the greatest global pandemic of our time in regards to diabetes. Our mission is the same.
Christel Oerum
Thank you!
Rebecca
Hello Dr Andrews,
Are you specifically referring to type 2 diabetes as a pandemic issue?
Kendall
I can’t believe it’s taken me this long to find your site!! Before I found your blog, I had so many questions about exercising and losing weight with diabetes, but had no good source from which to find answers. I’ve tried asking different endocrinologists over the years, but they didn’t have much advice other than ‘drink gatorade before you do cardio to avoid going low’ and other suggestions that were far less detailed and far less helpful than your articles have been. I’m 22, have had type 1 for 16 years and am super interested in learning how to lift/become more competent in the gym. I’ve always been active, but ever since college ,I have found it so frustrating and difficult to work out while maintaining good blood sugars that I’ve ultimately given up on my goal every time I hit a ‘diabetes block’ in my fitness journey – mainly because I didn’t have the info you’re giving me through your articles!
So, just want to say thank you SO MUCH!! PLEASE keep up the great writing, I will be sharing your site with every diabetic I know.
Christel Oerum
Aww Kendall – you just made my day.
Thank you so much for taking the time to write me, it means the world.
And I so happy you found TheFitBlog, we have only been around for a few years so that could be why you didn’t find us earlier. Your message echoes what I’ve heard so many times and experienced myself, that the general guidance we get from our medical team most often isn’t sufficient when it comes to exercising safely and effectively.
I promise to do my best to continue to deliver content you’ll find valuable.
Christel
Alisa Ewert
This is what I was looking for my mother, She has problems with diabetes.
Mariel
Hi Christel, your blog is awesome, I just found it and have read lots of your post, they are so helpful and good. I have been diabetic for 24 yrs, i am 36 and I have always been on the skinny side. Do you have any articles or can you write it, about gaining weight. I have been on this road for a few months and I have had my ups and downs, i was lifting for a few months gained some weight, but for personal reasons had to stop. I have researched and read a lot a about ligting, eating to gaim weight, etc…but havent found much on diabetes and gaining weight…thank u! And keep up the wonderful job.
Christel Oerum
Hi Mariel,
Thank you for the kind words, I’m thrilled that you enjoy my site.
I haven’t written about how to gain (muscle) weight but I probably should. It’s something I find challenging as well since I don’t gain mass that quickly. But until I do write that post I think the 3 general pieces of advice I would give are:
1. Lift heavy
2. Eat enough of the right stuff
3. Have patience, muscles take a lot of time and hard work to develop
Jade Brunet
I am happy to be learning about how to lose weight with diabetes. It is good to know that getting your diet on point is a great way to lose weight successfully. I have also heard that drinking water with adequate exercise can make all the difference.
Christel Oerum
Hi Jade, I would agree that it will require a combination of proper nutrition and hydration to achieve your goals. You can’t live on water alone, and there is actually such as thing as too much water. A good goal is around 2 liters per day, but in general, I just drink when thirsty
Sandee
I am wondering if this diet plan/exercise is good for me, since I was told I have adrenal fatigue syndrome and hypothyroidism ~ and pre-diabetes! At 69 yrs old., I want to eat properly, exercise and get my life back without increasing thyroid meds and/or having to do medicine for diabetes. I am hoping your program will be good for me…
Thank you for, hopefully, a positive response!
Christel Oerum
Hi Sandee,
I always recommend that you get the green light from your medical team to start out a new health & fitness regime. While eating healthy and exercising is recommended for everybody there’ll be some cases where you need to take certain precautions.
Christel